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Tuesday, April 7, 2020

7
Apr

Tuesday, April 7, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

B) 2 Rds

100 Double Unders

25 Handstand Push Ups or Shoulder to Overhead

20 Deadlifts

15 Overhead Squats or Overhead Walking Lunges 15 each

10 Burpee Over Bar or Object

C) 2-3 Sets:

30 Seconds Plank Pass Throughs (https://www.youtube.com/watch?v=ExGK_oH6kN4)

30 Seconds Flutter Kicks

Rest 1 Minute

Barbell Strength

Barbell Strength

Barbell Option

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 3 Sets:

Clean Pulls x 5 @ 80-90%

B) 3 Sets:

Shoulder Press From Split Position @3031 x 12

B) 3 Sets

Push Press x 4 (RPE 7-8)

Bent Over Row x 12

Lateral Raise x 20

C) 3 Sets

Back Squat Jump x 5 @15-20% of BS

D) 3 Sets

1 Minute Max Push Ups

1 Minute Max Flutter Kicks

1 Minute Bench Dips

1 Minute Plank Pass Throughs

1 Minute Rest

Competition

Strength

A) A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

B) 3 Sets:

Clean Pulls x 5 @80-90%

C) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 12 each

Bent Over Barbell Row x 12

D) 7 Sets:

1 Strict Toe to Bar

2 Arch/Hollow Swings

3 Kipping Toe to Bar

1 Strict Toe to Bar

5 Seconds L-Hang

1 Strict Toe to Bar

Rest 45 Seconds

After 7 Rounds Perform:

Max Reps Toe to Bar in 1 Minute

If you don’t have pull up bar available perform:

7 Rds

:10s L-raise hold

https://www.youtube.com/watch?v=9UY6cOwpcPQ&feature=youtu.be

10 supine pull to candlestick (straight arms and legs)

https://www.youtube.com/watch?v=-_aj0yIuzdY&feature=youtu.be

:20s V-up hold

https://www.youtube.com/watch?v=XNTou1JNWOs&feature=youtu.be

20 Russian twist

https://www.youtube.com/watch?v=xlI75chKBTA&feature=youtu.be

Rest 1:00m between rounds

THEN

Max effort sit-ups in 1:00m

Metcon (Time)

2 Rds For Time:

150 Double Unders or 400m Run

25 Handstand Push Ups

20 Deadlift 135/95

15 Overhead Squat 135/95

10 Burpee Box Jump Overs

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